WODs 10.26.15 - 10.30.15

Battle of The Ages 2015 is in the history books.  What a day it was! Congratulations to all the athletes that competed yesterday. You guys did awesome!  Thank you very much to all the volunteers,  We could not have done it without you.  There are tons of unedited pictures on FB of the competition.  Click Here.

Looking forward to preparing for the 4th annual Grinch Games here at J19 on Saturday December 19th.  Registration info will be up later this week. 

We have another intro class with opening on November 9th. Send people to this link to register. 

Have an awesome week. 

Monday

Bench up to 3 RM

Work up over 4-5 sets

then

Teams of 2

95 lb FS 50 reps

50 Box Jumps 30/24

95 lb PP 50 Reps

50 Box Jumps 24/20

95 lb BS 50 reps

50 Box Jumps 20/20

Split Reps However you would like

65 for the ladies

Tuesday

800m run

50 DL 225/135

800m run

Anytime you must drop bar you will perform 3 rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

Wednesday

5 Rounds

Row 500

25 KBS 53/35

Mobility

Foam Roll Back

Foam Roller Back Stretch

Thoracic Spine – Reaching Over Head:

Lying vertically on the foam roller, clasp your hands together in front of you above your chest with arms straight. Slowly move your arms above your head until you feel a good stretch. This exercise should be PAIN FREE. Hold each stretch for 30-60 seconds.

Thoracic Spine – Opposite Arms Reaching:

Lying vertically on the foam roller, reach one hand towards your feet while reaching the opposite arm above your head. Alternate, reaching hands in each direction while keeping arms straight throughout the exercise. This exercise should be PAIN FREE. Perform each reach 10 times per direction, with a slight pause on each.

Cobra Stretch

Thursday

Hang Clean EMOM

EMOM for 12

Min 1 5 Hang Clean start with 50% of 1 RM and go up

Min 2 40 DUBS 0r 60 Singles

10-8-6-4-2

Turkish Get Ups 53/35

20 Goblet Squat 53/35

:30 sec Wall Facing Hanstand Hold

Friday

Core

EMOM 12 Min

Min 1 20-30 sec hollow hold

Min 2-10-15 V Ups

Min 3 10-15 back ext

Min 4- 5 Bar Rollouts

then

9,7,5

Snatch 155/95

21-15-9

C2B